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CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

CrossFit PTC – WOD (No Measure) Run 400m then dynamic warm up burgener warm up Snatch (1RM) Shoulder Press (1RM) Metcon (AMRAP – Rounds) AMRAP

CrossFit PTC – WOD (No Measure) Jump-n-Rope warm up Then: with a med ball and partner 10 Overhead throws 10 backward throws 10 side throws

CrossFit PTC – WOD (No Measure) 800m run 2x 5 Reverse Hypers 5 Ninja Roll ups 10 Ball Slams Burgener – Snatch Rope Climb Metcon

CrossFit PTC – WOD (No Measure) 500m Row Dislocates/Shoulder mob with a ball 1x 8 broad jumps 8 pull ups 8 Overhead squats against a

CrossFit PTC – WOD (No Measure) 400m run Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5

CrossFit PTC – WOD (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon (Time) Bring A Friend! 3 Rounds FGB Style: Wall Ball / Wall

CrossFit PTC – WOD (No Measure) Row 500 Down Dog, pigeon, roll upper back/shoulders 10x Arm circles (thumbs up fwd/back, thumbs down fwd/back) 10 empty

CrossFit PTC – WOD (No Measure) Jump-N-Rope Warm up Lacrosse ball- shoulder/Hip 2x Agility ladder then 10m broad jump 3 Skin the cat 30s Ring

CrossFit PTC – WOD Warm-up (No Measure) Run 800m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x each side)